Why Do My Forearms Fatigue Before My Back During Inverted Rows?
Inverted rows are a great exercise for training your back.
But there is a common problem:
“My forearms get tired before my back does.”
You may feel like your back could keep going, but your grip and forearms are already exhausted.
Does that mean you’re doing inverted rows incorrectly?
Not necessarily.
Your forearms are working too
Inverted rows train the trapezius, latissimus dorsi (lats), and posterior deltoids (rear delts).
But these aren’t the only muscles working.
Your hands and forearms have to keep holding the bar or handles while you pull your body toward them. So some fatigue in your forearms is normal.
The problem is when your forearms become so tired that you have to stop while your back still feels capable of continuing.
If that happens, try the following adjustments.
1. Think about moving your elbows back
If you are thinking mainly about pulling with your hands, try changing your focus.
Instead of thinking:
“Pull with my hands.”
Think:
“Move my elbows back.”
Your hands still have to hold the bar, of course, but think of them mainly as the connection between your body and the bar.
As you pull, focus on driving your elbows behind you.
It can also help to slow the movement down. If you perform the exercise too quickly, it can be easy to rely too much on your arms.
Slow down and think: elbows back.
2. Make the inverted row a little easier
If your forearms still become exhausted after only a few repetitions, try reducing the difficulty.
Adjust your body position so that you are more upright.
This makes the inverted row easier and allows you to concentrate on the movement without your forearms reaching their limit too quickly.
The goal is not to make every repetition as difficult as possible.
The goal is to perform good repetitions and give your back enough work.
Once you can complete your repetitions without your forearms failing first, you can gradually increase the difficulty again.
3. Check if the bar or handles are too thick
If your forearms fatigue before your back, check the thickness of the bar or handles you are using.
If the bar is too thick for your hands, it can be harder to maintain your grip throughout the set.
This is particularly worth checking if you are using equipment that was not originally designed for rowing, such as dip bars. Some dip bars have relatively thick handles.
If possible, try a thinner bar or handle and see whether you can perform your inverted rows without your forearms becoming exhausted as quickly.
There is no single grip diameter that is best for everyone. Hand size and grip strength vary from person to person.
The important point is simple:
If your forearms are giving out before your back, check whether the bar you are using is too thick for you.
Forearm fatigue doesn’t mean your back isn’t working
Your forearms are supposed to work during inverted rows.
So feeling some fatigue in your forearms does not mean the exercise is ineffective or that your back isn’t working.
The problem is when your forearms become the reason you have to stop before your back has been sufficiently challenged.
If that keeps happening, start with these three changes:
- Think about moving your elbows back instead of pulling with your hands.
- Make the inverted row a little easier.
- Check whether the bar or handles are too thick for you.
Sometimes a small adjustment is enough to make a big difference.
References
Youdas JW, et al. Activation of spinal stabilizers and shoulder complex muscles during an inverted row using a portable pull-up device and body weight resistance. Journal of Strength and Conditioning Research. 2016.
Fenwick CMJ, Brown SHM, McGill SM. Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness. Journal of Strength and Conditioning Research. 2009.